WOD

WOD – September 08, 2019 at 11:17PM

#WOD 9/9/19 A) 5 Sets: 20 Calorie Bike for time *record fastest round, rest as needed B) “Build” For time: 21 Chest to Bar Pull-ups 15 Squat Cleans (135/85 lbs) 9 Strict HSPU 50 Cal Row 9 Kipping HSPU 15 Power Cleans 21 Pull-ups “Burn” 3 Rounds for time: 50 Cal Row 25 Ring Rows […]

WOD – September 05, 2019 at 10:49PM

#WOD 9/6/19 A) “Build” Every 2 minutes, for 16 minutes (8 sets): Power Snatch *Set 1 – 5 reps @ 50% of 1-RM *Set 2 – 5 reps @ 55-60% *Set 3 – 3 reps @ 65-70% *Set 4-8 – 2 reps @ 75% “Burn” Every 4 minutes for 4 Rounds: Med Ball Cluster x […]

WOD – September 04, 2019 at 11:34PM

#WOD 9/5/19 A) EMOM16 KB Reverse Lunge to Single Leg DL (left) x 40 seconds KB Reverse Lunge to Single Leg DL (right) x 40 seconds Skater Band Walk x 40 seconds Mountain Climbers x 40 seconds B) For time: 21 Deadlifts (155/105 lbs) 21 Burpees over Barbell 400 meter Run 15 Deadlifts 15 Burpees […]

WOD – September 04, 2019 at 12:07AM

#WOD 9/4/19 A) “Build” 5 Sets: Narrow Grip Bench Press x 5 Ring Skull Crushers x 7 “Burn” 5 Sets not for time: Alternating Med Ball Pushups x 7/7 Ring Skull Crushers x 7 Wall Climb x 3 B) For time: 15 Strict Handstand Push-Ups 30 Box Jump Overs (24/20”) 45 Russian Kettlebell Swings (24/16 […]

WOD – September 02, 2019 at 10:41PM

#WOD 9/3/19 A) “Build” Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 […]

WOD – August 30, 2019 at 12:02AM

#WOD 8/30/19 A) “Build” 7 Sets: Hang Muscle Snatch x 2 “Burn” 5 Sets Turkish Get Up x 2/2 Pike Reaches x 20 B) “Build” 4 Rounds for time: Power Snatch x 4 (115/75) Overhead Squat x 8 Toes to Bar x 12 Med Ball Run x 200 meters “Burn” 4 Rounds for time: KB […]

WOD – August 29, 2019 at 12:39AM

#WOD 8/29/19 A) “Build” 6 Sets Strict Press x 3 Front Rack Lunge x 3/3 “Burn” EMOM16 Wall Ball Push Presses x 40 seconds Med Ball Rock and Roll Up x 40 seconds MB Russian Twist x 40 seconds MB Alternating Lunge with a Twist x 40 Seconds B) “Build” 4 Rounds for Max Reps: […]

WOD – August 27, 2019 at 11:28PM

#WOD 8/28/19 A) 5 Rounds Prowler Push x 40 seconds *rest 20 seconds Tall Box Jump (with step down) x 40 seconds *rest 20 seconds Hollow Rock x 40 seconds *rest 20 seconds B) In teams of 2, alternate rounds to complete 12 rounds total of: Calorie Bike x 10/8 Abmat Sit-ups x 20 Rope […]